Your Longevity Blueprint 247: 2026 Metabolic Reset Tips
Why does losing weight feel so much harder after 40?
If you found it easy to lose weight and build muscle in your 30s, but now those same strategies barely make an impact, you’re not imagining things. Your body is following a new set of rules.
In this episode, we break down what happens to your hormones, your metabolism, and your muscle mass as you age, and, more importantly, what you can do about it. We explore everything from GLP-1 medications and peptide therapies to creatine, protein targets, and why resistance training is non-negotiable for maintaining weight loss.
Whether you’re just starting your weight loss journey or you’ve hit a frustrating plateau, this episode will help you understand what’s happening in your body and what to do next.
How to Maintain Muscle Mass While Losing Weight
- Do resistance training 2–3 times per week
- Eat about 100 grams of protein per day
- Take 3–5 grams of creatine daily
- Ensure you are properly hydrated- aim for 100 ounces per day
- Use peptides
- Consider targeted therapies
- Track your body composition instead of using the scale
Bio: Stephanie Gray
Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity.
A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School.
Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention.
An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now specializes in helping couples optimize reproductive health through functional medicine. Having lost her grandmother to vascular dementia, she is personally committed to helping families avoid cognitive decline. Dr. Gray founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa.
In this episode:
- Why your weight loss strategy will need to change in your forties
- Why optimizing your hormones should be foundational to your weight loss strategy
- How resistance training helps to preserve your muscle mass when you’re taking GLP-1s
- The benefits of creatine and peptides for women over 40
- How the Emsculpt Neo can help with fat reduction
- The value of tracking your protein intake
- Why proper hydration is crucial for your muscles, metabolism, and regulating stress
Links and Resources:
Guest Social Media Links:
@stephaniegraydnp
Relative Links for This Show:
Use Code FIBER to get 10% off GLP-1 Fiber
Use code CREATINE to get 10% off Creatine
Use code Drgray20 to get 20% off Perfect Aminos
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